The Box Cross Training Gym

02/21/2026

Big Saturday Wheeler WOD @ The Box Cross Training Gym
24 athletes participated. This workout took about 57-60 Minutes to complete for each team. Great turnout with great friends. We even did a polar plunge at the Wheeler pond!! Thanks for all who participated!!
Event Teams of 4
1 50 Tire Flips
2 300 DU or 2x Singles - 75 or 150 each
300 Abmat Sit-ups - 75 each
3 80 Power Cleans & Jerk Each (135/85)(115/75)
4 Cindy - 20 Rounds of 5 Pull-ups, 10 Push ups, 15 Squats
5 "Bumper Dumper" - Bear Crawl Start/Move Bumper Plates
Start at plates,bear crawl to other end,start moving plates.
6 Karen - 150 Partner Wall Balls (20/14)
7 Down & Backs - 40 x 100' Shuttle Runs or 50m Walks
8 120 - Lateral Burpees Box Overs (24"/20")
9 72 Cal Bike & 90 Cal Row
10 20 - 50' Plate Inch Worms

12/16/2025

🏆 2025 Legends Masters Competition 🏆

Huge congratulations to Kerri Frerichs on her 3rd place finish in the 60–64 age group! Your hard work, consistency, and dedication truly paid off—well done and so well deserved.

We also loved following the Championship, where both Kerri and Dan qualified. What an incredible accomplishment for you both! Advancing to the Championship is no small feat, and The Box Cross Training Gym couldn’t be prouder.

Congratulations to you both, and an extra shout-out to Kerri for that outstanding 3rd place podium finish! 💪👏

07/22/2025

Congratulations to Dan & Kerri Frerichs!! We have two potential qualifiers to the 2025 Legends CrossFit Championship. Scores are unofficial at this point and won't be final for several more days....But it looks like we have two advancing. What an accomplishment!! Your dedication and hard work have paid off. Awesome job to you both. Both were competing in the on-line portion to qualify for the 2025 Legends Championship in Tempe, AZ. Kerri won the 60-64 Woman's age division!! She is the Champ!!! This is so impressive. Dan qualified placing 12th in the 60-64 Men's division. We are so proud of you both!! Congratulations again!!!

07/04/2025

What an awesome Battle at The Box today!
24 athletes split into two teams and gave it everything they had in an epic showdown. Even better than the competition? Sharing it with 24 friends I love, genuinely enjoy working out with, and being around.
Grateful for each of you—thanks for showing up and making it unforgettable!

Battle At The Box Competition
"1776" MetCon
17 Deadlift (165/115)
76/50 Push ups
17 Pull-ups
76 Abmat Sit-ups
17 S2OH (115/80)
76 Split Jumps
17 Power Cleans (115/80)
76 Donkey Kicks
17 Box Jump Overs (24/20)
76 DU
Each athlete performs all 17 of each 17 rep movements.
Each athlete perform half of the "76" reps of 76 rep movements.

06/30/2025

This year, we’re taking Independence Day to a whole new level at The Box Cross Training Gym.
🔥 The Battle at The Box – July 4th
We’re splitting the gym into two epic teams for a throwdown-style WOD that’ll test your grit, strength, and spirit. Expect a high-energy, team-based workout packed with patriotic pride and some good ol’ competition.

📍 When: Friday, July 4th
🕘 Time: 8:00am
📍 Where: The Box Cross Training Gym
🎽 Theme: Red, White & Beast Mode

06/28/2025

Awesome day at The Box!
We had a friendly competition based on the workout below, with everyone adjusting weights as needed. The teams were evenly matched, and the energy was incredible. Thanks to everyone who showed up and made it such a fun and memorable session!

For Time - 2 Teams Only
100m Farmer Carry (70's/45's)
20 Box Jump Overs (24"/20")
300m Run or 20/15 Cal Bike
20 G2OH (115/80)
20 Pull-ups
60 Squat to Med Ball
30 KB Swings (53/35)
20 Burpee to Bar
100' Bear Crawl
6 Tire Flips
25/20 Cal Row
Everyone performs all reps
Team must complete each exercise before moving to next
2 people working at a time

06/21/2025

We had an awesome Saturday class with 19 athletes showing up strong! The workout took around 30–35 minutes, and everyone crushed it. I loved how each of you pushed yourselves—today was no different. Whether you're just starting out or have been training with us for a while, the effort across the board was outstanding. Always a pleasure working out alongside such a motivated group of friends.

Here’s what the main class tackled in the Strength Lane (we also had a Get Fit (modified) lane and a More Challenging "Compete" lane for those looking to level up):

For Time - Partner
30 Tire Flip
300m Sand Bag/Barbell Carry (95/65)
80 Wall Balls (20/14)
60 Lateral over partner Burpees
60 Squat Cleans (95/65)
60 Box Jumps
60 KB Swings (55/35)
200 DU
60 Ball Slams (30/20)
Split all reps, one person working, one resting.

Send a message to learn more

06/25/2024

New sign up at The Box Cross Training Gym. Thank you Bob Winskill for all of your hard work. I love it!!